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The Jacked Doc

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The Jacked Doc

The Jacked DocThe Jacked DocThe Jacked Doc
Home
START HERE!
  • Table of Contents
  • Core Fundamentals
  • FAT LOSS
  • Intermittent Fasting
  • Getting Jacked
  • ForLadies
  • SKIN CARE/ HEALTH
My Other Work
  • My Portfolio
  • Healthy Bronx (SMP 2025)
More
  • Home
  • START HERE!
    • Table of Contents
    • Core Fundamentals
    • FAT LOSS
    • Intermittent Fasting
    • Getting Jacked
    • ForLadies
    • SKIN CARE/ HEALTH
  • My Other Work
    • My Portfolio
    • Healthy Bronx (SMP 2025)
  • Home
  • START HERE!
    • Table of Contents
    • Core Fundamentals
    • FAT LOSS
    • Intermittent Fasting
    • Getting Jacked
    • ForLadies
    • SKIN CARE/ HEALTH
  • My Other Work
    • My Portfolio
    • Healthy Bronx (SMP 2025)

Core Fundamentals

fast Full body workout

For Busy Professionals

We all have things to do, places to be, and sometimes just do not have the time to get that workout in multiple times a week. In the following paragraph, I will share with you a workout you can do that will target all the major muscle groups and area's, that you can do within an hour or less! 


Here are the following exercises covered:


1)Shoulder Press (barbell or dumbbell variant)

2)Wide grip Lat pulldown superset with vertical grip pull's

3)Lunges with superset squats

4)Incline chest press with superset of chest fly's

5)Bicep curls with superset of hammer curls 


These exercises follow a simple major compound movement regimen that targets all of the body. Check out the video for more info as always! 

Fast Full Body workout for busy professionals!

Check out the quick video here! 

Time under Tension (TUT) & how to use it !

How to utilize the high yield concept of Time Under Tension to get the most out of your time in the

coming soon. 

Check out this quick video on time under tension (TUT) and how to use it correctly to get results!

Check out this quick video on time under tension (TUT) and how to use it correctly to get results!

Protein Part1: the types of protein and what makes them good

Post #1: The different types of protein sources, how to quantify them, and the sources for each type

 

What are the main types of proteins available? 

  • Animal: provide the complete source of protein since they contain all essential amino acids 
  • Vegetable: provide most of the important amino acids  
  • Supplemental Processing Protein: Whey, Casein, and Soy 


What even is the point of protein in the first place? 

  • They are major nitrogen containing molecules that are made up of amino acids. 
  • Serve as the major building block of muscles and other tissues in the body  
  • They produce all kinds of hormones, enzymes, and blood building products such as hemoglobin 


What are the main amino acids needed by the human body for growth? 

  • 20 main amino acids with 12 of those being nonessential and rest being essential amino acids 


What are essential amino acids? 

  • Amino acids that are required by the body from outside sources of protein since the body cannot make it by itself 


What are nonessential amino acids? 

  • Amino acids that the body can make by itself using its own intrinsic biosynthetic processes  


How much protein should someone trying to gain lean muscle mass take for optimal growth and is it necessary for muscle growth? 

  • In clinical research, those who took 3.3 g/kg of protein a day while doing resistance training had increase in protein synthesis and body mass vs those who took 1.3 g/kg of protein (Fern et al., 1991) 
  • Higher protein intake with resistance training led to higher amounts of muscle growth (Lemon, 1995; Walberg et al., 1988). 


What is the general recommended amount of protein for strength/power athletes trying to gain muscle? 

  • 1.4 to 1.8 g per kg a day (Lemon, 1995) 


What is used to assess the types of protein and compare them in a structured and scientific way? 

  • The QUALITY of the protein is very important when looking at its benefit 


What is used to measure the quality of a certain type of protein? 

  • Essential Amino Acid composition 
  • Digestibility 
  • Bioavailability of amino acids (FAO/WHO, 1990) 


 

What are the different types of protein assessment scales out there aka what are the Protein Rating Scales? 

  • Protein Efficiency Ratio 
  • Biological Value 
  • Net Protein Utilization 
  •  Protein Digestibility Corrected Amino Acid Score (PDCAAS) 

 

What is the Protein Efficiency Ratio (PER) of a protein? 

  • Measures the effectiveness of protein through measurement of animal growth and comparing the weight gain to a control variable preset value 
  • Standard value is 2.7 --> so anything that is greater than 2.7 is considered a excellent source of protein 


What is the Biological Value (BV) of a protein? 

  • Measure's protein quality by calculating the nitrogen used for tissue formation divided by the nitrogen absorbed from food, then multiplied by 100, and expressed as a percentage of nitrogen utilized. 
  • This basically measures how efficient the body uses the protein consumed in the diet 
  • Proteins with high food value = high supply of essential amino acids 


What is the Net Protein Utilization score? 

  • Like Biological Value except it uses direct measure of retention of the absorbed nitrogen  
  • Measures the actual net protein utilized from the protein ingested 


What is the Protein Digestibility Corrected Amino Acid Score (PDCAAS)? 

  • Created by the Food & Agriculture Organization and World Health Organization (FAO/WHO) that compared the first limiting essential amino acids of the protein as a percentage of the content of the same amino acids content required for that age. 
  • The most accepted and widely used method of protein quality measurements 


What are the different sources of protein? 

  • Animal Protein 
  • Vegetable Protein 
  • Soy Protein 
  • Whey Protein 
  • Casein 


Animal Protein: 

  • Provide the highest quality rating of protein based on the quality metrics of protein 
  • Things such as eggs, milk, meat, fish, and poultry 
  • This is really good source of protein due to its completeness 
  • Still need to watch out for high intake of saturated fats and cholesterol  
  • High animal protein diets have shown to cause a significantly greater net protein synthesis than high vegetable protein diets (Pannemans et al.,1998) 


Whey Protein: 

  • Is the liquid part of milk that remains after processing of the cheese (removal of the coagulation and curd) 
  • Whey contains high levels of essential amino acids and BCAA’s (branched chain amino acids) 
  • Rich in vitamins and minerals 
  • Can be put into other things to taste good 
  • Has 3 main forms: Powder, Concentrate, and Isolate 


Casein Protein: 

  • Found in 70-80% of bovine milk and is responsible for the white color of milk 
  • Complete protein that has all the essential amino acids, biologically active peptides, and vitamins/minerals 
  • Exists as a micelle so its able to form a gel/clot in the GI tract and able to slowly release amino acids into the blood stream (Boirie et al. 1997) 


Bovine Colostrum: 

  • Premilk liquid protein secreted by female mammals following birth 
  • Oral supplementation of bovine colostrum has shown to increase IGF-1 levels and enhance lean tissue (Mero et alk., 1997)  


 Vegetable Proteins: 

  • Great source of amino acids but are not complete 
  • Best used if you combine with some other source of protein that has all the essential amino acids 
  • Using vegetable proteins in combination with one other source of protein is great since they have low amounts of saturated fats and cholesterol 
  • Examples are Legumes, Nuts, and Soy 
  • Great for cutting weight since they are usually very low in calories and high in fiber 


Soy Protein: 

  • Most common used vegetable protein source 
  • Is a complete protein with a high concentration of BCAA’s 
  • Originates from the legume family  
  • Score of 1.0 PDCAAS scale which is the same as animal protein 
  • 3 different protein types: 
  • Soy Flour, Soy Concentrate, Soy Isolate 
  • American Heart Association has reported soy protein foods as a good protein that has low saturated fats and cholesterol (Erdman, 2000).  


This wraps up the first post on proteins: the different types. Next I will go into the best types of proteins to use based on different goals in the gym! Stay posted!


Make sure to follow me on Instagram(@the_jacked_doc) , TikTok (@the_jacked_doc), Twitter(@DocJacked) , and sign up for the email newsletter for updates on any new posts!  


The different types of protein

Protein quality measured by:

  • Essential Amino Acid composition 
  • Digestibility 
  • Bioavailability

Eating Right Regardless of your goals in the gym!

Part 1 of core fundamentals!

 

You could workout 10 hours a day and if you did not eat right, all that would be for waste. Remember; we're all busy people, so the time you put in the gym you want to make sure it counts for every second. That's why it's so important to make sure the diet and nutrition is dialed in 100%. I'm going to break down the first major concept that you need to have down here in the next few paragraphs, so have a pencil and paper out so you can take notes --> no passive studying only active!  


 

NOT ALL CALORIES ARE THE SAME: WE ONLY CARE ABOUT THE MACROS! 

I'm not here to information overload you with different types of complicated formulas for calculating the most precise basal metabolic rates, glycemic index's, nutrient partitioning, and all that jazz...that's for much later once you have the fundamentals down.  



This is all you have to know (don't worry about if you don't know what all this means, I'll explain it all here in a second simply): 

  1. Count the Macro's  
  2. Know your basic maintenance calories  
  3. Have a way to keep track of what you eat with either a scale or measuring cups  



That's it! Does not matter if your losing weight, trying to gain weight, just trying to maintain your weight, whatever the reason... these basic 3 things you will apply all the time. Now let me explain further in detail each of the 3 things. 


 

1.COUNT THE MACROS:


Macro's stand for macronutrients and there are 3 'Macro's you need to count: 

  • Carbohydrates (4 calories of energy per gram): Mainly sugars and starches that come in simple forms such as sugars and in complex forms such as starches and fiber. Simple carbs are easy to break down and spike your insulin quickly. Complex carbs take more time for the body to breakdown and thus the insulin release is slower avoiding a spike and fall. Complex carbs are always the better choice when deciding which type of carb to go for. Examples of complex carbs are things that are not processed such as brown rice, whole wheat bread, potatoes, and mostly unprocessed stuff. Examples of simple carbs are things like white bread, white rice, processed/packaged food such as chips, crackers, honey, etc.   
  • Protein (4 calories of energy per gram):This is the macronutrient that is made up of amino acids, which are literally the building blocks of muscle. I look at protein as amino acid chains made up of either essential amino acids or non-essential amino acids. A good mnemonic I used in medical school to remember the essential amino acids was this (however this isn't really necessary to memorize in the context of tracking macros). You get your essential amino acids from sources of protein such as meat, fish, eggs, milk, cheese, poultry, lentils, nuts, etc. (the common misconception of just being a meat eater to get protein is false, you can be a vegetarian and still get your protein in easily).  
  • Fat (9 calories of energy per gram): Fat is not the "bad" macronutrient, lots of people will look at this and just assume fats are bad, which is false. There are different types of fats: Trans Fat, Saturated Fat, and Unsaturated Fat. Trans Fat are bad and should not be included in your diet in general or limited as much as possible. Saturated Fats and Unsaturated Fats I think of as puzzle pieces that are easy to fit together (Saturated) and puzzle pieces that are randomly arranged (Unsaturated) and are much harder to piece together. Clearly the saturated fats (the easy puzzle pieces) will store much easier than the unsaturated fats (weirdly shaped puzzle pieces). Good unsaturated fats are things like avocados, nuts, olives, fish like salmon, mackerel, tuna, etc. Saturated fats are things such as fatty beef, cheese, butter, etc.  


On anything you eat, you want to look at the nutrition label on the back and specifically the stuff highlighted with the red boxes on the image here. Once you see the macros, just either make a note in your phone or use app's such as MyFitnessPal to count your macros.

Here's an example of using an app to count the macro's 




2.KNOW YOUR BASIC MAINTENANCE CALORIES:

Okay this is where you can spend literally hours debating and talking shop about all the different variations of calculating the macro's and what percentage to use for calculating maintenance vs cutting/bulking macro's. There's so much complicated information overload when trying to figure out your basic Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR), that most people just end up getting frustrated and say “fuck it” and just drop the whole thing. I don't want you doing that so here's the bottom line: I'm going to give you the basic calculator settings for you to calculate the TDEE and then the split of carbs/proteins/fat to use for counting your macro's. 


Forget about all that other stuff, you can focus in on that once you're getting some results, but for now here is what you need to do: 

  • Use this link to calculate the TDEE and write it down on a piece of paper 


Here is an example of my TDEE (write down the # I highlighted with the red  box and ignore the BMI stuff, all that is irrevelant to us) 

  • We will use a 35Carb/30Protein/35Fat split for the Maintenance Macro's and you can do that simply by the following: 

                                       (TDEE x 0.35) = grams of carbs and fats allowed a day  

                                       (TDEE x 0.3) = gram so protein allowed a day 


Based on my TDEE (4200 calories), my Maintenance Macro's are 367g carbs, 315g protein, and 163g fat . Again, I understand that based on if you want to cut or bulk, the macro's will change but that is super easy to alter, but the fundamental concept of knowing your macro's is key and being able to calculate that is key to your diet success outside of working out in the gym.  


Once you have your grams of Carbs, Proteins, and Fats allowed per day just keep track of that whenever you eat...which brings me to my last point of this post.  


 

3.HAVE A WAY TO KEEP TRACK OF WHAT YOU EAT AND YOUR MACROS!

If you don't have a plan than you're ultimately planning to fail, so when it comes to tracking your macros, the same concept applies.  


When eating throughout the day, here are the main things you absolutely need to have to track your macros: 

  1. Food Scale: I use a basic one that allows me to reset easily so I can add things like rice and chicken to the same plate of food, don't need anything fancy.  
  2. MyFitnessPal App or Basic notepad app on phone: I'm a firm believer of using MyFitnessPal since you can just search the food item or scan the barcode and it automatically populates the carb/protein/fat breakdown as well as a great graphic user interface for seeing what your totals are. Here's an example of a video showing how to use the app. (yes I am aware it's an older link but it's made by the official app company and the basic premise is the same).  
  3. Measuring utensils: Having basic measuring tools such as measuring cups, measuring spoons, and Tupperware all helps make the process that much more efficient and streamlined.  



The easier you make this stuff, the less likely you're willing to forget it, and ultimately the quicker you make it a habit that you can consistently do without even thinking. 

In the next few posts, I will go into more detail on how to specifically tailor your eating, examples of meal plans, and tips on the macro/diet stuff tailored to fat loss, bulking, recompositioning, and just overall general maintenance of your body. 


Make sure to follow me on Instagram(@the_jacked_doc) , TikTok (@the_jacked_doc), Twitter(@DocJacked) , and sign up for the email newsletter for updates on any new posts! 

counting macros, macronutrients, how to count carbs, proteins, fats, grams of calories per carb

The Macronutrients you need to care about: Carbs, Protein, and Fats!

Everything on this website and my associated social media is my views only and do not represent any other institution or other individual. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.  If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately. 

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  • Table of Contents
  • Core Fundamentals
  • FAT LOSS
  • Intermittent Fasting
  • Getting Jacked
  • ForLadies
  • My Portfolio
  • Healthy Bronx (SMP 2025)

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